My weight loss goals and plan.

[usnjosh]

Hello everyone!

I stumbled upon these forums and have found the information so far to be very useful, and I have decided to ask for your assistance as a community to help me reach my fitness goals.

Let me give you a little bit of background information.

I am 5'8" tall, and weigh approximately 214 lbs right now. My body fat is at 22% (according to the Navy Circumference Method, which I feel is very innacurate to be honest). I would classify myself as very active.

I am in the gym almost every weekday, either doing cardio or weight lifting.

I recently began cutting carbohydrates and doing a ton of cardio to assist in losing weight to meet the minimum fitness standards to join the US Navy. In 2 weeks, I dropped from 222 lbs, down to 210 lbs. Unfortunately, do to a paperwork problem, my entrance into the services has been delayed until November of this year.

I plan to be in excellent condition by that time.

I need to be able to run a mile and a half in less than 12 minutes and 30 seconds, as well as trim down. My ideal weight should be around 190 lbs.

My fitness goals are to reach 15% body fat, and improve my cardiovascular fitness to the point that I can run 2 miles with no problem at all, while becoming stronger and more solid.

My plan consists of the following.

I will weight train 4 days per week and do 30 - 45 minutes of cardio 4 - 5 days per week an hour or more after my weight training (if on the same day.)

Diet wise, I am cutting carbohydrates to a low level, while eating a larger amount of protein and moderate levels of fat.

I recently purchased a box (24 packets) of Met-Rx Lite Meal Supplement shakes (180 calories / 2g Fat / 25g Protein / 15g Carbohydrate - per serving). The gentleman at GNC recommended that I drink a shake for breakfast every morning and limit my carb consumption for the rest of the day. I started taking Xenadrine (2 capsules) twice per day.

I plan on updating this thread every day (hopefully) and report how I feel and what I have done that day. Any input and advice is very appreciated.

----------------------------
Wednesday 3/13/02

Breakfast - Met-Rx Lite

Went to the the gym - Weight at 214.1
Worked chest (bench, incline, decline) and triceps (pulldowns, bar extensions, kickbacks) - 40 oz of water in course of workout.

Lunch - Chicken Breast (30g Protein)

Went jogging -
Ran/jogged/walked 2 miles in 26 minutes (side note: running in the cold is hard!)

Dinner - Grilled Shrimp (not breaded) cooked in oil (54g protein / 12g fat / 3g carbs - dietary fiber)

Did 200 crunches before bedtime.

-------------------------

I feel good so far, though I'm not sure how well I will sleep tonight considering I'm still a little jittery from not taking Xenadrine for weeks and starting back today.

Opinions and advice?

[plornive]

You could do the cardio in the morning on an empty stomach. Wait an hour to eat after cardio. That will help you a lot. Doing weights in a seperate session will help you to retain muscle and lose more fat.

The Met-Rx should be used for convenience only. I believe the carbs in it are maltodextrin, with a very high glycemic index. Instead, just have some oats and egg whites in the morning. It will digest better. Have your Met-Rx after your weights session. This might be good for post-workout since you are cutting.

Try to eat frequent meals high in protein. This will help you to retain muscle. Try to eat protein 6 times per day. This can be accomplished by buying 6 small cans of tuna, 6 tupperware of chicken breast, etc. Very simple to do.

Depending on your condition right now, you may not end up at 15% bf at 190. You might want to get your bodyfat % checked so you know exactly what you want.

[usnjosh]

The advice is well taken. Tomorrow, I'll make sure to save the protein shake until after my workout.

I slept like a log last night! It was wonderful. I was unable to work out on an empty stomach today, unfortunately. I had some things to do before I could make it to the track or gym.

I'm having trouble eating 6 times a day though... have only done 3 so far and it's getting to be the afternoon.

So today.

Got up and had Met-shake (hadn't read the boards yet). Took 2 Xenadrine

After meeting, grabbed a few slices of Bologna before going to the gym since I had to eat something, and I wasn't in a tuna mood (protein + fat = good right?) Took 2 more Xenadrine (had been about 4 hours passed.

Went to the gym and did a light bicep/back workout. I felt pretty weak and had a hard time completing the workout.

Did 35 minutes of Cardio on the excersize bike keeping my heart rate around 140 the whole time.

Spent 20 minutes in the sauna after workout.

I'm properly hydrated, averaging a gallon of water a day so far. I don't plan on weighing until Wednesday.

Ate a can of tuna (in oil with mayonaise) for "lunch"

A couple hours later had a bowl of pinto beans. Dietary Fiber is not a real carbohydrate in the sense of cutting carbs is it?

Finished off the night with a few pieces of beef jerky.

Ended up drinking around a gallon of water over the course of the day.

[Goose102]

The advice is well taken. Tomorrow, I'll make sure to save the protein shake until after my workout.

I slept like a log last night! It was wonderful. I was unable to work out on an empty stomach today, unfortunately. I had some things to do before I could make it to the track or gym.

I'm having trouble eating 6 times a day though... have only done 3 so far and it's getting to be the afternoon.

So today.

Got up and had Met-shake (hadn't read the boards yet). Took 2 Xenadrine

After meeting, grabbed a few slices of Bologna before going to the gym since I had to eat something, and I wasn't in a tuna mood (protein + fat = good right?) Took 2 more Xenadrine (had been about 4 hours passed.

Went to the gym and did a light bicep/back workout. I felt pretty weak and had a hard time completing the workout.

Did 35 minutes of Cardio on the excersize bike keeping my heart rate around 140 the whole time.

Spent 20 minutes in the sauna after workout.

I'm properly hydrated, averaging a gallon of water a day so far. I don't plan on weighing until Wednesday.

Ate a can of tuna (in oil with mayonaise) for "lunch"

A couple hours later had a bowl of pinto beans. Dietary Fiber is not a real carbohydrate in the sense of cutting carbs is it?

Finished off the night with a few pieces of beef jerky.

Ended up drinking around a gallon of water over the course of the day.

So did you end up making it?

[solid19]

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